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Athlete Date Sort Location Workout Name Description Results
Matthew Averill 01/05/2016 Vintage CrossFit None Power Clean 5x5 @ 75% 215 lbs
Performed as RX
Matthew Averill 01/05/2016 Vintage CrossFit None 5 Rounds
1 Rope Climbs
10 Push Jerks 115/75
1 Rope Climb
200m run		 9m 33s
Performed as RX
Matthew Averill 01/04/2016 Vintage CrossFit None 3 Rounds
8 Squat Cleans 155/105
10 Box Jumps 24/20
12 Toes to Bar		 5m 45s
Performed as RX
Matthew Averill 12/22/2015 Crossfit Firehills None 20 min AMRAP
5 HSPU
10 Hand-Release Push-ups
16 Pistols		 9 rounds 19 reps
Performed as RX
Matthew Averill 12/20/2015 None Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 01s
Performed as RX
Matthew Averill 12/19/2015 Crossfit Firehills None EMOM 8
T2B		 0 rounds 10 reps
Performed as RX
Matthew Averill 12/19/2015 Crossfit Firehills None 5 x 5 back squats 100 - 120 - 140 - 140 -140 kgs
Performed as RX
Matthew Averill 12/19/2015 Crossfit Firehills None None 5m 52s
Performed as RX
Matthew Averill 12/14/2015 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 6m 33s
Performed as RX
Matthew Averill 12/13/2015 Vintage CrossFit None WOD:
4 Rounds For Time
Row 250m
12 Burpee Box Jump overs
25 cal air dyne 		20m 45s
Performed as RX
Matthew Averill 12/12/2015 Vintage CrossFit None AMRAP 12
"Cindy"
5 Pullups
10 Pushups
15 Squats

Every two minutes perform 40m kettlebell farmers carry (inside gym there and back)		 7 rounds 5 reps
Performed as RX
Matthew Averill 12/11/2015 Vintage CrossFit None 15 minutes to build to a heavy power snatch with 2 second pause at 2" off the floor and 2 second pause just above the knee 195 lbs
Performed as RX
Matthew Averill 12/11/2015 Vintage CrossFit None 9 Power Snatch 155/105 (Adv 185/125)
18 Box Jumps 30/24
6 Power Snatch
12 Box Jumps
3 Power Snatch
6 Box Jumps		 9m 26s
Performed as RX
Matthew Averill 12/10/2015 Vintage CrossFit None Push Jerk 1-1-1-1-1, build to a max 205-225-235-245-255 lbs
Performed as RX
Matthew Averill 12/10/2015 Vintage CrossFit Fran Intervals 3 rounds
15 Chest to Bar Pullups
15 Thrusters 95/65
Run 400m

Rest 2 minutes between rounds. Score is total time including rest.		 14m 09s
Performed as RX
Matthew Averill 12/09/2015 Vintage CrossFit None 4 Rounds for time
12 Deadlifts 225/155 (Advanced 275/185)
12 Slam Ball Overhead Lunges 50/30 (step forward in place)
12 Russian Twists 20/14		 7m 40s
Performed as RX
Matthew Averill 12/08/2015 Vintage CrossFit None In 8 minutes:
Row 1000m/800m
AMRAP in remaining time:
10 Toes to Bar
15 Wall Balls
-Rest 2 minutes-
In 5 minutes:
Row 600m/500m
AMRAP in remaining time: **
10 Toes to Bar
15 Wall Balls

**Pick up where you ended after first AMRAP		 6 rounds 10 reps
Performed as RX
Matthew Averill 12/08/2015 Vintage CrossFit None Front Squat 5 @ 65%
Front Squat 5 @ 70%
Front Squat 3-3-3-3 @ 75%+		 267 lbs
Performed as RX
Matthew Averill 12/05/2015 None CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 30s
Performed as RX
Matthew Averill 12/05/2015 Vintage CrossFit Matt 16 For Time:

16 Deadlifts (275#)
16 Hang Power Cleans (185#)
16 Push-Press (135#)
800 m run
16 Deadlifts (275#)
16 Hang Power Cleans (185#)
16 Push-Press (135#)
800 m run
16 Deadlifts (275#)
16 Hang Power Cleans (185#)
16 Push-Press (135#)		 28m 48s
Performed as RX
Matthew Averill 12/04/2015 Vintage CrossFit None AMRAP 20
400m run
15 Wall Balls
3 Squat Cleans 185/125
1 Rope Climb		 5 rounds 409 reps
Performed as RX
Matthew Averill 12/03/2015 Vintage CrossFit None Bench Press 5-5-5-5-5 @ 70%+, climbing 205-225-230-235-235 lbs
Performed as RX
Matthew Averill 12/03/2015 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips		 280 reps
Performed as RX
Matthew Averill 12/02/2015 Vintage CrossFit None Beginner: Practice Hang Squat Snatch for 12 minutes
Intermediate+: 5 minute warmup then
EMOM 7 Minutes
1 Hang Squat Snatch (80-90%) of 1RM. Goal is 7/7 lifts, not building to a 1RM. 		205 lbs
Performed as RX
Matthew Averill 12/02/2015 Vintage CrossFit None 3 rounds for time of:
7 Hang Squat Snatch 95/65
21 Burpees to 6" target		 5m 30s
Performed as RX
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